Wow, what a workout today! It was awesome! We now have three Michelle's! Darko, Donley and Knapp. That sounds like a law firm. The focus have shifted to some solid core/ab work with some resistance training and we are attacking the areas that have been neglected. Some soreness may occur. Ice down problem areas, do some stretching where ever, whenever you can. You can't underestimate it's importance. Did I say how awesome you were?
Here is what you accomplished today: BE PROUD!!! Check your diet at http://www.my-calorie-counter.com/
5 minute run
3X 40 on / 20 off of each of the following exercises:
crossovers abs lower
dumb bell squats thighs / abs
medicine ball crunch abs upper
wall balls legs/back/shoulders
tricep extension tricep/shoulder

3 sets of these 30 seconds each
body weight rows arms/back
barrier jumps (whew) legs
dead bugs abs/glutes
jump rope calf

On your days off you should do a 25-30 minute run/power walk.